Annie on the main page, its been a while I think. Good Stuff. I'm feeling nostalgic.

So do we just do the CFWU and then straight into the 1st deadlift, or do we try a few with no weight on the bar first. Is there any set way? Do we do 3 minute breaks?

Mitchell, its a max effort day. However, if you are unsure of your form, make sure that you have it down pat before loading up that bar. Breaks can be at about 2 minutes IIRC.

I'll be combining Angie and the DL workouts tomorrow.
Would you recommend Angie first?

Looks like it's time to be totally embarrassed....Again!!!

The only reason to be embarrassed is if you skip it!

Ok, dumb question I know...I am a newbie. What does 1-1-1-1-1-1-1 mean?

Trevor S,

IMHO, you have two options:

1. On what do you need the most work: strength or metcon? Put that first. In other words; if you have a 500# dead but breathe heavy walking up the stairs, do the met-con first. If you run a 6 minute mile but struggle to deadlift your bodyweight, do the deads first.

2. On ME days, the weight you put up is most important because it determines your workload. All other variables remaining constant (rep schemes, rest time, ROM, etc), increasing your weight lifted is what increases your workload. Increased workload stimulates increased strength. IMO, on metcon days, of equal importance is time and effort (in other words, many folks here have had success managing workouts for time some days, and selling-out on others.) Under this rational, workload takes precedence over time in the WOD. Do the deads first.

BTW, I wouldn't use either of those rationales. I LOVE TO DEADLIFT! I'd do that first! :-)

jkritsch,

No need to be embarrassed. We were all new once. Seven single reps. Give yourself plenty of time (2-5 minutes) between reps to recover.

#8

7 single max effort lifts with as much rest as required to perform your next max effort...

Trevor.
Think I'd be doing the deadlifts first.I wouldn't want to be lifting heavy load with already fatigued muscles.

paulf #7
Thanks. I know you are right, and I won't skip, but I just stink at all lifts!!! It is a mystery to me, because I am a strong person...just can't get the technique down.

and don't forget to warm up, y'all.

deadlifts are haaaaaaaaaaaaard.

I hate deadlifts!!!!

Deadlifts killed my parents and left me for dead...but I have sworn revenge. With my scarred left ankle of justice I will prevail!

I've been getting pretty good at deadlifts...is it okay to use a little chalk?

What do you recommend for warm-up and cool down for CF workouts?

I've just bought an olympic bar but because of budget constraints i haven't got any additional plates yet. How should i do the WOD?

#16 Funny stuff!

A lot funnier than the DL Max Lifts of Death!

#16 Y Zhou

Chalk is your friend!

Does anyone ever use weightlifting gloves?

I have used gloves in the past.

Fun tip: for warmups, try doing a few snatch grip DLs, maybe even off a box. Greater range of motion, and as you add plates, you can lose the box, narrow the grip, and 'taper' to a true max effort, while reinforcing the arched-back, heels-down, shoulders-back form that's so goddamned hard to maintain when you're bearing down. I'm a day behind, but this has become my template for DL workouts, and I'm closing in on 250% of my bodyweight (having started well below 200% of it).

After reading Rippetoe's article, I started doing this, and it's helped; maybe it'll help some other folks too. Alls I know is that I've plunked about 90 pounds onto my deadlift since starting this and doing glute-ham raises regularly as part of the warmup. So something in the secret sauce is working. Give it a try if you're looking for a means to reinforce good form in your DL.

I am brand new to cross fit, the one concern that I have looking at the workouts is the heavy lift days. Any suggestions for substitutes for heavy squat/dead lift days.

I wont be doing this one. I think I may have torn my knee up last week doing the DL... Has anyone had knee problems from the DL? I love CF and have never felt better or stronger but I started to feel like I was 21 again and pushed too hard..Be strong

#8 John, thanks for that. I'm still undecided myself. I love the deadlifts too so know I'll enjoy that one more.
I really need the work on the kipping chin ups though.

I'll be doing this in the AM so how i feel on awakening will help determine.

#23

Use less weight. The heavy lifts are there for a reason.

225
275
315
335
345
355PR
365PR

That's +100 lbs over my max when I started Crossfit 8 months ago. Going for 400 lbs(1.5xBW).

question on the official warm up, it seems like a lot to do 3 sets of 15 pull ups and dips 5 or six days a week. Is there anywhere to read alternative warm ups to pair with different workouts.

GHR's as a warmup? Damn that would be sweet if the insurance company for my gym didn't force them to get rid of the GHR over christmas. I came back and it was gone! Do 45 degree back ext's count if I lift my heels and press my toes against the bottom like the old GHR machine?

I know this will sound whiny, but is it possible to encode the videos as MPG? The Windows media file formats don't play well on my Linux computer.

#16 andrew and #28 tyler

the 'official' CFWU (crossfit warmup) is obviously a good way to warmup...it can be found on the site...do it EVERY time before the WOD...there is reason behind coach and co methods...as for a cool down, i usually find collapsing on my back to be the preferred method...but i do stretch at night though...

hey tyler et al -- 15x3 chins and dips seems like a lot until you've done it for a while -- after a bit of time it starts to seem like a joke.

Which is the beauty of the CFWU, in fact :-)

I'm trying to move along with the WU so that eventually I feel the same way about 15 muscle-ups or 15 handstand pushups. I'm up to 3 of each ;-)

This is a question for the "Angie" Workout, are people counting the couple min breaks in the time, because the chin ups took about 20 mins alone for me, and the rest took about the same, and the rest took only about 15 mins.

Newbie question with historical reference. I have never done deadlifts before, except for form. One of my co-workers has been introducing several of us in the "joys" of crossfit for the past couple of weeks. He has been instructing myself and others on the form for the lifts, but we all we have used is an empty bar or one with a little weight on each end(135 max) depending on the lift. He is TDY for the next week and said we should follow the WOD. My question is how do I go about determining max effort safely?

I just felt I had to say that I love Crossfit

CFWU (12), WOD as rx'd, (BW 185lb, 35 YO), 135-185-225-275-315-335-315lb, double BW not far away...free handstand holds to finish...felt good today...

#33 chris

just start with the 135lb, if you can do that with strict form...then gradually add weight each set whilst still maintaining strict form...when you lose form drop back the weight...

7 singles, you are supposed to start with your max weight and adjust accordingly. Sets before that are warmups and do not count. IF you finish with 350 lbs, you don't count reps whwere you are doing 150 lbs for singles.

get the full benefit. IT's 7 max effort singles. Not 5 warmups singles and 2 max effort singles.

#33 JHT,
On Angie, you count the rest time. From the moment you hop on the bar for the first pullup until you reach full extension on the last squat, the clock is running.

This hold true for most timed WODs, unless otherwise noted(i.e. Barbara).

Neil, I use Linux, too. Try and download MPlayer. I'm pretty sure it can play .wmv files, sincee I haven't had any problems with seeing videos from CrossFit with that program. As for a plugin for Firefox, I think there is one, but I don't know it off-hand.

30yo 220

225/245/265/295/315/335/355
2 mins rest

+2 sets farmer walk and 1 leg romanian DL

M / 37 / 185

Warm Up - 45 x 10, 135 x10, 225 x 3

275, 285, 295, 305, 315, 325 and failed at 335

325 is PR...

Can anyone give me some advice on overhead squats, i am finding them really difficult. like I feel as im im gonna fall forward. i cant get my arms back enough.

CFWU, 225, 245, 265, 275, 285, 295, 305
Stayed light - still getting used to the form.

M/23/175#

225, 245, 265, 265, 275, (failed 295 attempt), 275, 285

Just getting started....
135, 165, 185, 205, 215, 225, 235
Ran intervals afterwards

I saw ten sets, not seven...

20M, 89kg (all in kgs)

120, 130, 140, 150 (PB), 160 (F), 140, 145(F), 130, 135, 140

265, 265, 275, 280, 285, 275, 265 - beltless standard style straight bar deadlifts

7x1 72# TSC pullups

Bwt 112#

Also worked in Sunday's push press WOD

M/25/200#

295/345/295/295/295/295/295

Just starting to do heavy deadlifts. I can do 345, but my friggin' hands were sweating, and the bar slipped out of my hands on the way back down. I need to get some chalk, I guess. It was funny breaking the "tough guy silence" at the base gym, with the weight hitting the floor.

xxxCROSSFIT or DIExxx

BWT=280#/43 yom

DL 7x1: 401/421/451/471/501*/401/421

Post 40 yr old PR.

#30 Neil:

Fellow Linux user here. VLC and Xine seem to handle wmv just fine for me. Be sure to get the 'non-free' win32codecs package

200#/37
Disappointing
225
255
275
295(Fail)
275
225
225
My back gave out (295) is my PR. I can bench 275 yet I can only Deadlift 295. It is very discouraging and it just doesn't seem right.

Cameron #42,

I was having the same problem with the overhead squats, they need to be practiced in order to get the should flexibility and strength to do them. I found that doing them daily and increasing weight in my warm up has helped to make them doable. I have gotten to the point now where I feel comfortable and I can now really work on depth and I have been doing them in my warm up for about six months. So there is no really short term solution. I think it just takes practice, the other stretch I used was suggest here as well, that was with the stick or pvc pipe and you go into samson stretch and the then bring it with both hands behind your head and back. I found this to be helpful as well. I hope that helps.

Dwight

Male 40 / 6' / 187 lbs.

135 lbs
155 lbs
165 lbs
175 lbs
185 lbs
195 lbs
205 lbs

CFWUx3 (-pull-ups/dips)

165-175-185-195-195-175-175
Hands hurting from yesterday, so grip was tough

Will: Male/28yo/165lbs/5'7"

225,275,295,305,315,315,315
_______________________

Henry: Male/23yo/155/6'0"

225x7

QA4, Afghanistan

toppped out at 425 - wasn't feeling it today

M/30/172
"WOD"
365/385/405/415/425/430(failed)/405/365

6' 185lbs

lunge+ OHS@45,45,95 3x15
su+gm@95 3x15
pull-up+ bar dips 3x10
pull-up negatives 2x10

WOD
225,295,345,365,365,370,355 x1

135 w/u
155
175
195
205
215
225
235 (PR)

age-40
bwt-212#
1-225
1-245
1-275
1-295
1-315
1-315
1-315

225
245
250
255
260
265
270

38 m 145

265
265
265
265
285(although a complete lift, form was bad)
265
265

Will L

BW 174

225/275/315/365x4x1

Felt horrible this morning.

33yom / 180lbs/ 6'0" / CF#24

10rep CFWUx3

WOD- 315,325,335,345,350,355(pr),365(got it up but couldn't straighten my back before grip failed)

40lbs better than CFT last week! 375 soon. 405 doable.

Hey-

Yeah, ... Kegger gets 500+

Lets hear it for the over 40 guys!

-KR47

As Rx'd:
185-205-225-235-245-255-265

Should have started heavier!

didn't know where to start?
135
225
failed 275; 245
255
265
275
285

23m/5'9"/184

Due to some "bodybuilders" hogging the area where I do deadlifts, I did rack pulls instead.

135,155, 185, 225, 275, 295, 305

my grip is smoked from yesterday so I should be able to do more given some rest.

Been sick for the last week and 1/2.

warmup

275
295
315
335
365
375 PR
315

Working to 400

225, 275, 295, 305, 315(miss), 315(miss), 295, 305, 315(miss), 295

bw 165

455 x 1 x 7

35yom175

295,365Fail,345,325,325,325,325

225
275
295
305
315
225
225

could do a lot more, but need to work on form.

#68- Some of those guys like to "camp out" in my corner as well. I tell them I would like to work in with them. They usually finish quickly after that and look for a a db to curl. Or I guess you could just stand there and wait...in front of their mirror. See, if you waited until Friday, you would have the place to yourself cuz the boys would be showing off their pump at happy hour. (Thanks for the opportunity to talk bodybuilder smack)!

46M/210#

225 x 7

did the push press wod right before this, hands destroyed from 100 pullup Angie so all lifts done gripping at the 1st knuckle. PR from CFT a couple weeks ago was 375lbs

225x5
315x1
335x1
335x1
335x1
315x1
315x1

Feeling a little weak this morning:

185
205
225 (light headed)
185
195
200
195

BEN

29/174

CFWU x 3

225 x 1
275 x 1
305 x 1
325 fail
315 x 1
325 x 1
325 x 1

Richmond (Ricky and Sean)

yesterdays WOD

100 pull ups
100 push ups
100 boxer situps (throwing back and forth an 18lb medicine ball)
100 squats @ 135# (Sean displayed better form on the squats)

+ or - 25 minutes...did not set the watch

ricky
richmond

CFWx2

315,365,385(f),375(f),370(f),365x1,365(f)
Did this with a group of guys that started CF a couple months ago. All of them added 20-30lbs to their DL from the CF Total last time. I was hoping to ride the wave, but it didn't work out that way. Dang!

I am going to try to break 300 on my deadlift today. I will post later.

ricky
richmond

Tied up at work last night, so did Angie this morning. 24:27...not great. I haven't been keeping with the XFit warmup, so all my stuff was slow.

WU
.5 mi. walk on treadmill
2 x DL 135# x 10
DL 225# x 5
WOD
275/295/315/320/325/330/335(fail)/315

245,275,295,295,295,305,315

Where can I find the CFWU?

#85 Chris
Go to FAQ to see the warm-up

Best DL day yet

135x10
225x4
275,295,315,335,365,385(PR),405(PR)

BWT 220

#85 Chris
Go to FAQ to see the warm-up

#49 Kegger- That's an awesome lift!

#52 Dwight- I use the same shoulder stretch and it really has helped improve all of my shoulders exercises and flexibility.

Kate

WOD as RX'd:

1. 243
2. 287
3. 307
4. 317 (lost form)
5. 287
6. 287
7. 287

39 yo male / 172 lbs / 5' 5"

CFWU x 2, DL 135 x 5

1: 315
2: 315
3: 315
4: 335 PR
5: 345 PR
6: 315
7: 225

Notes: Felt strong, but my left bicep is bothering me, and my grip needs work. Calluses a bit torn up. Backed off for 6 & 7.

33yom, 165 lbs

225
245
265
275
295
315
335 Fail x2
315

Has anyone had any good luck with these pendlay "crossfit" bars? Im looking for a good bar that will last, but im not rich or a pro.
any advice?
thanks

215 x1 x7
bw 120

#87

Nice Job Anthony! 2 PRs on the same day can always be chalked up as a good day. :)

What was your previous DL record?

145lbs/30yoa

As Rx'd

275x1
315x1
335x1
345x1
355x1
365x1
315x1

sets 2-7 were shoeless.

24/M/150#

CFWU
1. 205#
2. 225#
3. 235#
(245#f didn't count)
4. 225#
5. 235#
6. 245#
7. 250#!!! This was my goal. Forced a lot with my back, but it was worth it. Gonna feel this one tomorrow.

cfwu*3
225
245
265
275
285
295
305

this will make my afternoon run very interesting

365
375
385 (f)
385
395 (f)
395 (f)
375 (f)

as rxd
305lb x 1 (x7)
90% of max from CFT score

245/245/298/315/335/365/365. I tried for 385 but my grip slipped

as rx'd 405 x1x7

"Angie" details posted there.

21:58

PR by over 12 minutes.

Will DL tomorrow, perhaps add push press that I missed. Trying to catch up with Kelly...15#'s to go!

Hey Kegger #49...500+. Way to go for the senior set!!

Darrell 47yo

just noticing that some people are increasing their weight with every set for the max DL. wondering, are we suppose to do that or find a max weight and stick with it for all seven reps?

Billy

35yo/M/215#
CFWUx3 very important this time around.
warm up DL at 135 and 225
315#x1
365x1
365x1
385xfailx2
365
365
365
form and grip improving. I just was a little greedy in the middle...

Not really knowing my max here I worked up to it.
235/285/315/335/365(fx2)/335/335

Also did Fight on Friday this morning (:22::53) with a guy I work with, not neccesarily a smart move on my part.

41 yom
173# 6'1"
241,271,291,319,329,334,341.5
I should jhave started at 271-281 lbs.

yoa 37
bw 177

285-305-315-325-330-330(set up, squeezed.. just walked away)

new PR by almost 10% in 4 months

What is the 'official' CFWU (crossfit warmup?

I could not find it. Very new to CF.

185,205,225,245,265,285,295!! PR!!! YEAH!!!

135, 135, 135, 135, 185, 205, 205

353,375,397,412,422,427,432
bwt-164
+ 1.5 pood KB practice before, 21 x 3
+ 95 lb thruster practice after

100, 110, 115, 120, 125, 130, 135# (PR)

365,375,385,395,385,375,365 sub maximal about 95% or so, felt easy which is good sign

#108 Good job Rob, with your grip you'll be pulling 450 in no time.

42yom/165#s

300
315
325
335
345(PR)
350(f)
325

I'm having trouble with my form on the DL. I find it impossible to get my back fully extended when gripping the bar from the ground (although I can do if I do a rack pull from about 8 inches higher)with my grip outside my knees while lining up my scapula with the bar and my shins touching the bar. however, If I place my hands inside of my knees in a sumo stance I have no trouble keeping my back extended, but that kinda changes the movement. I think this may be a flexibility issue and I am very slightly bowlegged which might be the root of my problem. If anyone has any suggestions or experienced the same problem please let me know. Thanks.

135x10
225x10
315x5
365x3
405x1
405x1
410x1
410x1
415 failed
405x1
405x1
405x1

Angie killed me yesterday and I did a little drinking last night.

120,125,135,120,120,120,135
not feeling it today...new new years res.-work on deadlifting

153,257 187, 197, 202, 207 (fail), 207 fail.

I changed to mixed grip at 197 and it felt much better.

45 y/o Male
156lbs
271,291,309,319,329,339,341.5,346.5,349
kept going past 7 as 339 was my previous PR

pre- 1.5pood kettlebell swings 21/21/21
post - 65 and 95# thruster practice

WHERE TO FIND THE CROSSFIT WARMUP

Go to 'FAQ' spot on left of CF home page...click on it...wait for next screen to appear....under heading 'general' see point 1.8 ...click on it...and bingo, there it is!

As rx'd:
230
280
320
370
390
410
420 (failed)

DL - 225/225/225/245/245/265(f)/245/265(f)/245
Push Press (make up from Sunday)
95/105/105/115/115/125(f)/115/125(f)/115
500m row for punishment

just didn't have it today.
On a funny note, the guy using the squat rack next to me was putting chalk on his gloves for his 65# hi-pulls. Made me smile.

XXXXXXXXXXXXXXXXXXXXXXXXmax-215
XXXXXXXXXXXXXXXXXXXXXXXX

Cameron,
I feel your pain on the OHS, but the only real way is to increase your flexibility. Erin who has killer shoulder flexibility kills me on the OHS just because of this...increasing the flexibility is painful I find also. How is Al?

DL
285 x5
315,315,325,335,335,345(f),315,315

40M/5'8"/180

WU - 1M treadmill+CFWUx1

135/205/255/295/310/310/310

1x140,190,240,260,270,280,285(pr) w/ trap bar.

Here is the CFWU

From the FAQ: http://www.crossfit.com/cf-info/faq.html#General7

1.8. What's the "official" CrossFit warmup?
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Samson Stretch:

http://www.crossfit.com/cf-info/faq.html#Exercises9

315/335/365/385/395/405/405Failed

Did'm the other day, and I'll tell ya, they're lovely.

The CF PR Crew:

Ruben: 255#
Rafael:240#
Carlos:240#
Angel: 290# (and he claimed he could have done 300#)
Erika: Worked mostly on form with light weights and bromstck, she's getting there!!

Ok, this is off topic, but I swear that I saw a write up on how to use CrossFit Total as a baseline to scale your workouts.

Does anyone know where it is.

Thanks

male 50 yo 185

165/185/205/225/235/245/255 failed, then tried again and got it.

suprised and please at the totals. I've had some serious back pain due to old injuries, (martial arts, car accident) but it is lessening as I continue with consistent workouts.

Thanks, Steve and Denise!

Embarrassing.

M/31/200#

Haven't done deadlifts in years, so kind of feeling out max weight:

CFWUx2

135x10
225x3
295
295
295
295
295
225x3

Felt like my back and legs could have taken more weight, but my grip was shaky, esp. on initial lift from the floor. I'd imagine the crossfit philosophy frowns on wrist straps, yeah?

Finished with a couple sets each of assisted pullups (where I need the most work by far), situps and dips. Also a couple sets of OHS with barbell to practice form, which still sucks. But I'm working on it.

26/M/70kg

Deadlift
1-1-1-1-1-1-1

120kg-130kg-135kg-140kg-120kg-120kg-120kg

then;

"Short, Fat Angie"
50 pull ups
50 press ups
50 sit ups
50 squats
with 20lb weighted vest

9.57

Deadlifts

325x1 345x1 365x1 385x1 395x1x1x1

1.5 pood KB: worked on turkish getups and windmills

38, 155#
135/155/175/195/205/225/225
1st time doing max DLs. Its a little awkward trying to get concave back and knees behind toes at the same time through entire lift. Nothing feels torn so I must have done it right. Rings should arrive today. Yeah!

20,170lb

135
185
225
245
275
295
315 PR

#95 Kyle

I hadn't previously gone above 365. I've had some lower back issues but have been feeling a lot better especially with Crossfit articles on lifting techniques.

315
335
355
365 pr
355
315
315
Barely got 365 but had spotter confirm lockout.

did this right after 070129 WOD (Angie), so a little fatigued:

worked up to a double at 125kg

CFWU x 3
After reading everything I could find on deadlifts, and practicing my form with a mirror, I am still pathetic.

50, 50, 60, 60, 70, 70, 60.

Believe it or not, my lower back is killing me!

Just starting here and I have a question! Yes, I read through the FAQs and such...

Ok, if today's exercise is the DL series, why is the video of a pressing snatch balance? Is that an alternate exercise or is it simply a new video and unrelated to today's WOD?

ADAM - Sounds like your not getting in a good position with your back when you begin your pull off the ground. You can't hope to straigten your back after you've already begun your pull. I haven't watched you, obviously, but from listening to your comment I think your looking to the wrong cues from your body. There is no way for you to tell if your shoulder blades are over the bar unless your watching live video feed from the ceiling. Concentrate on placing your HEELS at HIP width and allowing your toes to point in their natural direction. Grasp the bar outside your knees at a width that prevents interference between your forearms and knees during the pull. Take a deep breath and pull your but down while maintaining a natural lordic curve to your spine(straight back, not hyperextended). The bar should now be touching your shins and your weight should be on your heels. Pull the bar off the ground keeping a straight back and focusing on the sensation of driving your HEELS INTO THE PLATFORM. If you get the sensation that your being pulled forward then you are out of position. The bars too far from your legs, or you've driven your but up ahead of your shoulders.

JPW - similar suggestion. Knees behind toes? Why are you looking at your knees when you pull the bar off the ground? If you are, I bet you have a natural tendancy to want to curve your back. Focus on driving the heels, and keeping the weight back. When doing them correctly, I've always felt a little bit like I was going to fall backwards at the start. As soon as you initiate your pull, however, the weight of the bar will quickly remind you that this is impossible.

rcurrierjr - HOOK GRIP

bodyweight = 63kg 138lbs

110kg
120kg
130kg
135kg PB by 0.5kg (that PB has taken about a year to beat)
137.5kg PB (and also the first time ever I've had over 300lb off the ground in a deadlift. = 302.5lb)
140kg Fail
120kg

Started at 309 and worked up to a new PB of 351.5, went furter for another best at 354 and then died at 356.5. Trevor S, keep pushing me dude! You wanna call 2007 the race to 400?

I tweaked my form a bit today and it may have helped. Did KB swings prior to the WOD for practice and did push ups/hand stands on the parallettes between sets.

Loving the questions today... The WOD and the pictures not matching, that's a new one for me.

Didn't really have it today...tooled around w/ my cfwux3, incl. D-U w/ new jumprope (still kinky--any advice?).

BW 127

165/175/185/185Fx2/175/175/175/175

190 is current PR, just couldn't get it up. Next time.

38/185

1- 140kg (308#)
2- 140kg (308#)
3- 140kg (308#)
4- 150kg (330#)
x- 150kg fail (grip)
5- 140kg (308#)
x- 140kg fail (grip)
x- 140kg fail (grip)
6- 130kg (286#)
7- 140kg (286#)

Grip strength was the issue today after Angie's pull-ups yesterday. Felt like I could have lifted 165-170kg if the grip had been there.

Sam

27/188

CFWU x 2

135x10
225x5
315x1
365x1
415x1
415x1
415x1
420x1

Great timing! Just finished reading the Deadlift Chapter in Starting Strength. That book is incredible...worth every penny!!!

CFWU x 3

185x4, 205, 205, 225(PR), 245(2nd PR of the day), 225, 205, 185x10

I started CF'ing back in 11/06. I had never deadlifted before....my fist DL was 12/12/06 with a PR of 105. In about 50 days my deadlift has increased 140lbs. I might have been able to do more today, but I don't want to push it.

Crossfit works!

I'm a bit behind lately. Did "Angie" today. As rx'd. 25:44. First time completing all 100 pullups w/out any jumping.
-John

m/26/253 - 3rd day w/ Crossfit

Couldn't get to the gym today, so subbed in DL with a 32lb WV, 50lb backpack, and 2-84lb DB (i.e., too light) and focused on upward explosion.

1x2x3x3x2x2x1

140kg
150kg
150kg
160kg
175kg
175kg
130kg

ribs hurting from round kicks had to drop back

No deadlifts today, hope to do them tommorrow.
Still had a Crossfit day "if it feels like Crossfit than it probably is"
Moved rocks from a demolition to use in stone columns for most of the day. Looking forward to see what my max deadlift will be after recovery.

28/M/185
CFWUx3

225/225/245/250/250/250/250

Wondering if anyone else out there has lower back problems, and what you do to warm up for deadlifts. My L5 is broken. The Physical therapists I've described CF to think I'm off my rocker for doing what we do. But how else can you strengthen the spine without doing exercises that are designed to do just that? Just looking to the experienced for any tricks to stay limber. Thanks.

Barefoot today!!

CFWU 2x

165lb
175lb
185lb
195lb
205lb
215lb
225lb

I know it's not very impressive, but it's my best thus far!

My back was stiff from my Sunday DB DL workout, instead did

Mary, 11 rounds(5hspu/10alt pistols/15 pullups)! HR was 180 at the end. On the last three rounds my pistols were sloppy. This was 1 rnd PR, felt sick for about 15 min post. Tore my palm again, but not badly. My kipping is continuing to feel better.

225
275
295
315
325
330
335

DL from CFT a couple of weeks ago was 300lbs.

Today
295,300,300,300,300,300,300

Last two lifts were hard. Finished with some HSPU practice. The instructional video motivated me learn the move.

315x1
335x1
355x1
365x1
375x1
380x1
385x1

28 y/o 170 lb 5’10” approx 11% bf
CFWU – pu – dips x 3. Deadlift 95lbs x 10, 115lbs x 5, 135lbs x 3.

Deadlift
155lbs x 1
165lbs x 1
175lbs x 1
185lbs x 1
195lbs x 1*
205lbs x 1*-1

3 minute rest per set. *=PR

#144 Valerie S.

NO! you are not pathetic! You did great! Keep up the great work!

What is going on here?

The comments section is increasingly filling up with stupid uninitiated questions (that in 99% of the cases could be answered by the FAQ, or logic for that matter), and WHINING.. I cannot understand the point of comments like 'I hate deadlift' or 'I'm too sore today'.

If you don't like it- just don't do it. I doubt anyone will loose any sleep.

Finally, many thanks to Crossfit and all the extremely skilled and dedicated athelets and coaches that make all this information avaiable to all of us!

Cheers,
Pete

Dave A #134
Message Board, WOD, "Scaling the WOD".

Pete#165:
It's still January. Lots of new folks after the New Year who typically head to the FAQ only after directed. Back to normal soon. BTW, re: your thoughts on comments, best not ever read any of my posts on a running day :=)

45/M/195
395
405
425f
405
405
405
405
WOW! Nothing left from yesterday.

Went bouldering. Deadlifts tomorrow morning.

Jen: 105/125/135/155/165/165/170
Paul: 225/245/265/275/285/295/295
Stuart: 135x7

Pretty ashamed. Just did 7 reps (1 set) with 60kg/135pnds. Felt a pain in my lower back for the hour or so before so didn't want to push it, but had to do something...

37.M.160#
2nd day on CF; been too long since I've done DL
CFWU
5x5 @ 135 with strict form

deadlift
135x5
185x3 225x3 275x3
315x1 365x1 385x1 405x1 425x1 445x1 465x(f)

bench press
135x10
185x5 225x5 245x5
265x3
285x1 305x1 325x1
225x15

bwt 240 age 31

Mark
205, 225, 255(f), 255, 255(f), 225, 225, 235
Pretty disappointing. Sore from yesterday.

M-50, 180# (down 5 since starting XF 6 weeks ago)

115x2
135x2
165x2
185 (PR) - break 200 next time

Male / 48 yrs / 176lbs / 5'10"

4X135
6X135
3X185

1X225
1X245
1X275
1X295
1X315 PR
1X315 Form suffered
1X275

tonia:

Didn't know where to start

95,115,125
135 x7

CFWU x 2

3 x 135lbs
225
275
315
315
315
275
275
3 x 135lbs

32 y/o 210 lb

Need to load front end more!

235
245
255
265
275
290
315

lil pipe
225/275/295/325/340(barely off)/340(f)/325

265, 285, 285, 315, 315(f). DNF because of a blister and my grip is smoked from yesterday and because I'm a sissy.

M 175lbs 23yrs

CFWU

300-300-300-300-315-305-300

28 y/o, M, 200lbs

CFWU x 2
Burgener Warm up x 1

"Health"Lift

Warm UP
10 x 45lbs
10 x 65 lbs
10 x 95
5 x 145

185/205/225/275(f)/245/275/275

Adc
BW 70kg
Hook Grip
130kg 1
140kg 1
150kg F
142.5kg 1
145kg F
140kg F by here,I felt a lack of focus and form so reduced to 130kg for extra singles in good form
130kg 1,1,1,1,1
2min Rest between attmepts

Alena
Hook Grip
50kg 1
60kg 1
65kg 1
67.5kg 1
70kg 1,1,1
2min Rest

Neil(49)165lbsEllie(52)110lbs

Neil
Warm up sets
10 X 143
5 X 187
3 X 253
Singles shoeless
297
319
341
363 = PR (achieved during last CFT)
385 PR
396 PR
407 PR

Ellie
Warm up sets
10 X 77
5 X 121
3 X 143
Singles shoeless
154
165
176
187
198 = PR (achieved during last CFT)
203.5 PR
209 = PR

We both had a good day at the office, a really good day. Crossfit does the business again.

Male/32yo/200/6'1"
CFWUx2
275
315
365
405
425
455
475missed attempt
465
14:55
Also did push-press
95
115
135
155(4-1)
155(2-1-1-1)
14:45
Form started to go on the deadlifts at 455, not to the point where the back rounds, but to the point where I led more with the hips as opposed to leading up with the chest,is this okay?

#110 Krista Colson- That is a huge amount, great job!

#149 Sarah- Yesterday I saw your gains from your first Angie and wanted to tell you, it was really cool to see your improvements.

Kate

WU- finishing up patio extension and light yardwork

Deads-
135-155-175-185-205(PR)-215(F)-210(F)-205

I did these in sneakers since my achilles tendon has been bothering me for about a week. Didn't use gloves though and grip felt good. Used reverse grip.

N & L did Angie instead. Results posted to yesterday.

Kate

Lori and Jade, first ever WOD

3 rounds for time:
10 Deadlifts @ 65lbs
Run 200m
5 assisted pullups

Lori @ 19 min
Jade @ 15 min

CFWU
155/185/185/195/195/205(PR)/205

5k- :24::35

135x3

WOD
DJ 275-295-315-335-365-385-405

Stephens 225-275-315-355x4

Had to wait for Mr. Stephens to show up... He wanted to practice w/the Varsity.

Get some, Go again!

225-235-245-255-255-255-265lbs

155,175,195,205,225,245 and 255lbs

255 (PB)

315 x 1 x 7

Didn't push it . . . grip weak.

135
205
255
265
270
275
205

M/47/178#

WU... X 2

160 X 4
210 X 2
250 X 1
310(f), 310(f), 300(f)
280 X 6
290 X 1

Should have done the 290 earlier, might have pulled several with it. 300 is my current PR...

"Angie" (asst pull ups)
time= 17:48

Next time need to work on taking more weight off of the assists. Think I could have gone a little less weight today with a longer time but better work out.

DL 175/175/165/175/170/170/170

Really need someone to watch my DL, push ups, and some others. Not sure of form.

Stairmaster 20 min

Think I strained my wrist the other day. It was not feeling so great when I left the gym so glad for the rest day tomorrow.
Erin

36/180#

225/275/275/295/315/315/295 (all #s)

First time over 300#!

8x185-3x225-245-265-285-305-315(PR)-325 (failed last rep)
M, 23, 154lbs
First time maxing deads, the sky is the limit!

39yr old male 195lbs
dl
255
275
295
315 (ran out of space on bar...rrrr!!)
315
315
315
305
305x3
305x3

gotta get an olympic set

Hey-

WOD: DL 245 x5, 335 x3, then singles
375/385/395/405/415/425/435PR/445Fail

BW:195 Age:47 Beer:BudLight

-K

185,185,185,205,205,225,225

Yesterday: 5+8 145lb back squats
5+8 210lb DL

Today: Angie 16:03

Work Strength, Hammer Weakness!

Crossfit Nomad

"Work Strength, Hammer Weakness!"

CFWU

3 warmup sets of 5 reps

315
335
355
375
385 PR
385 PR
385 PR

"THE MORE WE SWEAT IN TRAINGING, THE LESS WE BLEED ON THE STREETS"

44/176 lbs

10 x 154
5 x 242
1 x 330
1 x 396
1 x 441 PR
1 x 330
1 x 330

The 441 lift was my goal tonight because it would be a 2.5x BW lift. The first foot was the toughest, after that, it went to lockout and then lowered, not dropped, to the ground. It was a controlled lift both ways and I'm quite happy for hitting this.

6'/175#/25yom

225-275-315-315-335-355-355

gaucoin and Rob Corson - 400 goal is on!
impressive numbers today OPT and OPT mommy

225
275
295
315
365
385
425 pr by 10 lbs
10 min ellip wu 16/16. 10x135lbs dl wu. hr avg 107, hr max 149. m/50/183. crazy glue on yest's ripped callus worked!

1-335
1-345
1-355
1-365
1-375
1-385
1-395
1-400 (f,f)

21yoM, 175#

Started out easy then went heavy (for me). the worst part is my grip!

135
155
195
245
275
295(failed)
275
225

27yo 200lbs

CFWUx2

315/365/385/405/405/405/405

took it easy because of 2 week layoff due to travel
max 465

29yom/165lb

215/235/255/275/275/275/275

30yrs/195#

WOD as rxd

Last set 365 and new PR

Bodyweight 175lbs

135-225-275-315-345-355-365(fail)

28/170

315
365
405
425
445 (pr)
365
365

43YOM/200LBS

CFWU

WOD AS RXD

315-315-325-335-340-345-355-

48
250
as rxd
315-365-385-405-455-475-495

35/175

CFWU
135
155
175
180 x 4

It's been a week and a half since I did any PT, I feel pretty lousy!

Rock on!

135-205-225-255-275-295-312.5pr

125-135-145-155PR-160PR-185 (fail oops - loaded on wrong load)-175-(fail)-160.

BW=125

M/26/180
CFWUx3
WOD as Rx'd: Deadlift
315
325
335
345
355 (tie-pr)
365 (fail)
365 (fail)

CFWU X's 3
135 x5, 225 x3 315 x1, 405x1,1 385x1,1, 365x1,1

Snuck into my old gym as I am currently short on weight plates.

DL
315
335
335
355
365 PB!
375 PB!!!
355

Mike Donnelly

32 YO
235 lbs

Set a new PB today and started toward another goal.

45 lbs X10
135 X5
225X3
315, 335, 355,355,365, 385,405

These felt great and just a few short months ago I hurt my back doing these, the articles and practice seems to have paid off. thanks Coach

Dwight

Deadlift

225x1
245x1
275x1
295x1
305x1
315x1
325x1 (failed, poor form)

Felt good today and lucky it was a back day.

225x5 (warm-up)
315x1
365x1
385x1
405x1
455x1
475x1
495x1

23/215 (losing more weight- neck got smaller though- no good)

dead

190,240,260,270,280,290,295

Just started last thursday. Haven't dead in 15 years. This site is crazy and awesome. I yelled at and then thanked the guy who showed me.

deadlift

190,240,260,270,280,290,295

Just started last thursday. Haven't deadlifted in 15 years. This site is crazy and awesome. I yelled at and then thanked the guy who showed me.

167
225-315-325x5
Tweaked back on last rep.

What exactly is the CF warm-up?

135/155/175/175/185(f)/175/175

205-195-195-185-185-165-155

#228 Erik- Are you seriously asking this?

Kate

35 yo, 165 lbs

315
325
335
345
355
365 - f
315
315

Disregard my last. I found my answer. No need to get riled up however.

155# 38yo M

I had never maxed on DLs before, so this was a learning experience for sure.

CFWU x 1
DLS:
45x10
135x10
225x3
275x1
295x1
295x1
295x1
295x1 (form started to break on descent)
225x3

Closed w 3rnds of 10 PullUps/15 Dips/20 Crunches

Felt I could max more (2xBW@310???) but unlikely for 1x7.

41 YOM/6'1"/200
CFWU
285,295,300,305,310(f),305,305

315 315 325 335(F) 335 335(F) 320. Finished with some push press, push jerk and shoulder press practice with the bar.

bw: 185

315, 375, 405(f), 395(f), then stopped. Back and left shoulder not cooperating, figure I'd save myself from injury by stopping.

225
275
315
365
385 sloppy curved back
365
375

135,225,275,315,405,405,475

i remember the last few
325
335
345
365 failed
345
315

Is it ok to use wrist straps because i do not have the grip to hold on to this weight (155lbs 20yrs)

33 / 226#

315 / 325 / 335 / 340 / 345 / 350 / 355

225/275/295/315/325/335-done

m/42/215#/5'11"

CFWU x 3 (+ push ups)

225 x 3 warm up
255
275
295
305
315
325f/315f/225x3
225 x 3

Low back just had enough at the end. I think 315 was a PR.

23 yo male
bwt 198

Dead lift 7x1
185, 225, 275, 285, 295, 315, 315

Shoulder press 7x3
105, 110, 115, 115, 125, 135, 145

Missed a day so did these two together, then did an easy 2 mile run afterward

28/F/105#

ended up doing a 5x5 with my trainer

deadlift: 135x5, 135x5, 135x5, 135x5, 135x5
shoulder press: 65x5, 55x5, 55x5, 55x5, 55x5

F/36/145#

185
205
225
235 (f)
225
215
215
205

135-155-165-175-185-195-200

Oh and did full crossfit warmup too thanks to photoman. Man, in retrospect I was always doing half a workout.

M/30/200

Warm up: DL 3 x 5 135#

WOD 185/205/225/245/265/275/295/315
new PB

Male/6'3"/245

405
405
405
405
405
385
385

#234- I'm not getting riled up it's just that question was asked about 20 times already today with the answer posted multiple times throughout the comments. Glad you found the answer!

Kate

365
375
385
395(All the weights I have)
385
375
365
2-3min rest

Just got my Wichita crossfit special package- DL'd all the weights I had x7

I need to buy more weights

Bwt: 135

225
245
275
275
295
305
225 (tried 305 again and failed so I went to 225)

26/6'6"/180 lb

CFWUx3 (no pull-ups or dips)

DL - 95x10, 135x5, 185x3, 225x1
225, 225, 245, 245, 245, 265, 265
185x5, 135x10

31/ 183

275
295
306
315
340(f)
331(f)
315

pr is 331

51yo 195#
I did not have a lot of energy tonight and there were a lot of distractions at the gym so concentration was off, but I did get a pr by 5#.
225/275/295/325/355f/345pr/265

495
going the wrong way! missed 535 again, then missed 525.
Gotta git my mind right boss!

185
195
5x205

First time with max-deadlift

BW: 155

105/125/145/155/165/175/185(PR)

I know where to start next time

Back after a long break, now with CF-curious girlfriend, so I'll call ourselves "Team Twin Cities" for now.

Done in 8f garage (Minneapolis) with a flashlight for lighting (working on getting electricity to the garage). Needless to say, Juliana was in a great hurry to finish up and get back in the house.

All weights in kilos.

Juliana: 15,20,25,27,27,27,27
John: (10x25kg warmup) 40,50,70,80,80,85,90

These actually got easier for me as I progressed and improved my form. I'll start at 80 next time around and shoot for 110 or so.

--Deadlift, 7 singles:

225lbs
225lbs
245lbs
245lbs
245lbs
245lbs (failed on first attempt)
245lbs

Thanks to Coach Rippetoe for his new, rather long, analysis of the Deadlift in CFJ Nov. 2006.

--

225,275,295,315,355newPR,315,225

does anyone have suggestions for my hands. after my 5th lift, i thought i was ripping the skin off my hands. i was'nt using gloves. maybe my hands are not hard enough>

thanks

225, 275, 295, 205, 345 (f), 305, 305

49/195

225,245,265,285,305,285,265

first time ever deadlifting, first week crossfitting. lu-ving-IT.

CFWUx3 (subbed ring dips) 1k jog to and from gym

1x135
1x185
1x235
1x235
1x245(f)
1x235
1x205

the desire for the body to bow its back is intense. i backed off on the weight increases after this became too intense. also after feeling some intensity in my leftside lower abdomen.

comment sections get me motivated and to the gym. thanks everyone.

155
160
165
170
175 pr
180 fail
175 fail

First time doing deadlifts since starting Crossfit

135
165
185
205
225(fail)
215
220(PR)

plus an additional 185 and 135x4

Gotta ways to go, but form felt good and I feel strong.

CFWU
Deadlift
135x7
185,225,245,275,295,305,315(pr)

wu: 5 mins on stationary bike, light weight on good mornings; DL: 125x8; 145x5

working set as Rx'd

185--previous PR
205
215
215
205--had to disassemble some other barbells to get more plates, used this as another warm up
235
235--new PR

few more DL sets then a few light bench sets.

Did mondays "angie" today still trying to catch up on my work outs this week.Wod done in 24:05.

CFWU

Deadlift
205 210 215 215 220 225 220

Grip was first thing to weaken, any good suggestions for strengthening?

Guess I need to learn to read...did 10 sets instead of 7.

205,225,245,235,225,225,215,215,215,215

22/M/6'0"/170#

225, 245, 255, 255, 245, 235, 235

cfwu then
in kg 100/110/120/120/110/100/100

in kg

90
100
110
115(f)
110
105
100

BW 66kg

Deadlift without belt 220 - 267 -267 -290 -290 -290 -290 lbs. DL always my favorite exercise!
In our gym a discussion started whether it is allowed to use chalk or not....Since it is necessary for grip safety and hand security I hope they will make possible to use it.

29/185

225/315/315/335/335/335/355(pr)

25/120

135/135/155/155/155/155/175

43/201

135/185/225/295/315/335/340

31 yom 176 lbs

Did complete CFWU 15 reps each

135
135
205
205
255
265
135

205
255
275
285
295-PR
300-PR

Stopped here because I don't have any more weights! I'm heading to the store. Thanks CF!

CFWU (10s)

Don't have enough weight available to properely work in one-rep range, so did a deadlift 5x5 workout instead.

Kgs: 105,125,125,115,105

315,325,325,315,315,315,315

cfwu x 3

lower back not feeling right afraid to do 1RM

205 x 5
225 x 5
245 x 5
265 x 3
275 x 3

135-225-245-255-275-295-315

315, 315, 315, 335, 335, 365, 365

26m/197#
I always do sumo deads, they just fit me better.
cfwu x 3 (10 pullups)
135x8 225x6 275x3 295x2 315x1
and i called it a day. i don't want to push my back too hard, since i injured it just before Christmas. This is still the most i've dl'd in about 2 years.

am: 9,(5+4pullups,9other),9,9,6 reps of pullups, dips, 60# OHS
pm: DL 135#,185,235,255,265,275,285 pr+10

bw-198

wu
pullups and ring dips
10x85# backsquats and frontsquats
10 Goodmornings
Burgener WU
10x135# snatch grip deadlift
5x225# deadlift

wod
1x295#
1x305#
1x315#
1x335#
1x295#
1x295#
1x295#

Mixed grips, but mostly hook.

MC

w/u: jump rope singles, deadlift w/broom stick, 30 lb, 45 lb bar (sets of 10 or so)
wod:
mfbunch: 185, 225, 245, 265, 275, 295, 315
lauren: 65, 85, 95, 105, 115, 125, 135 (I think)
joeyd: not sure but wound up w/295
peter: 315 all (worked on form)
finished w/5 rounds of 10 x kettlebell snatch, waiter's walk 50m right, then left (10/50), rest while joeyd did the sets

BW = 142 lbs.

1 x 225
1 x 315
1 x 325
1 x 335
1 x 345
1 x 355 (Failed)
1 x 345
1 x 345
1 x 345

1 x 285
1 x 285
1 x 305
1 x 325
1 x 335
1 x 325
1 x 295

warmed up with:
untimed 5K + 1 round CFWU

205/225/245/265/285/295/305

finished with max pullups/situps

Joseph
315
335
355
375
385
395
400(failed)
315

Joy Beth
225
235
245
255
255
255
260

CFWU
345/365/365/385/405(pr)/415(f)/405/385

#157 Edevine, my advice:
Be patient - be smart. A big jump in your max is not worth the risk.
Do the CFWU - warm up the entire body.
Stretch your ass. Seriously, my chiropractor showed me some stretches that stretch the glutes and showed me how the glutes (being a rather large muscle) pull and adjust your spine. Also stretch your quads. And stretch them in the mornings regardless.
Don't wear a belt on anything less than ~70% of your max. Build your core.
Wear a belt on the max efforts. Just for the safety.
Watch your form - back arched, shoulders back, lift from your ass (don't lift only your ass). Search for Coach Rippetoe's comments on deadlifts.

That's my routine. Yours and others' may vary.

My second day on CF. I can't do a pull-up, so I warmed up with 40# on lat pulls downs instead and am going to increase the weight every week and keep trying to do pull ups.

105-115-115-125-125-135-135

I hope to look back on this and laugh next time it comes around.

beltless, strapless
as rxd
315, 315, 335, 345, 345, 355, 365

moto stuff, thanks coach

Went a little light - not ready for a PR after deads earlier in the week.

WU
3*225lb
2*275lb

1*325lb
1*335lb
1*345lb
1*355lb
1*365lb
1*325lb
1*325lb

PR is 374lb (170kg) - 365 came up fine but figured to quit while I was ahead.

Started a little kb workout an hour later but will save that for tomorrow.

Cheers, kempie

200/210/220/230/240/250/260

47yo/M/154/5'8.5"/620
CFWU
DL drills in the rack
245-245-255-265 (old PR)-275 (new PR)-245-135x5

Glute cramp both sides on PR so content not to go further. Note, PR 1/06 was 155.

295/305/315/225 stopped because of back tweak a few days ago.

Ran a mile and did weighted PU instead.

185/195/205/205/205/195/185
Bad day for grip.

Did 5 reps at 205lb. Then the last four at 135. I was at work, wasn't feelin it.

185/225/295/315/365/385/395

135/155/165/175/185/195/200

33 yrs bw 87 KG

100 x 1
120 x 1
140 x 5

ran out of weight could have did more, too bad

did this a few weeks ago and struggled, i think my technique improved so i could 140 easy ..........

Brandy:female
BWT:186
65,85,95,105,115,135,145
plus assisted dips 10 at 130 off
20 at 120 off
and 10 at 110 off

Jeff-384#(PR- got it up,but started losing hook grip and had to descend rapidly so not a great PR)
Charity-225#

45 yrs m bw 160

185/205/225/245/265/275

deadlift
225 * 295 * 345 * 365 * 385 * 395 * 400

20yr bw215

225x1
245x1
255x1
265x1
275x1
285x1
300x1
LBs

bw 149#
275,275,285,295,305,295,295

76", 190#
275, 315, 325 F, 315, 325 F, 315, 275, 275

bw 262#
315,325,335,345,365,385(PR),325

practiced cleans from the jumping position afterwards, finally racking properly!

deads
225,275,315,365,385,405,425
bench
5x5 215,225,235,245,255
squat
3x5 225,235,245

47/165
225
245
275
285
295
225x5
Hats off to those who can double their body weight.

BW168 age 38
135# x 10
185# x 5
205# x 3
225# x 1
245# X 1
265# X 1
285# X 1 PR
305# fail
300# fail

Got up to 385 lbs. (tied pr)

CFWUx3

Maj A 225,255,275,295,315,315,315,320(fail)
CaptE 225,255,275,295,315,315,325,330
SSgtA 225,225,235,235,245,250,265,275
SSgtL 185,185,185,185,185,185,195
Sgt O 185,185,185,185,185,195,195

MSgtZ (new Join)
Cross Fit Total
Sq 365,
Ohp 185
DL 315
Total 865

Deadlift today and felt really weak.

2 X CFWU with Ring dips and Pull ups.
Bill
135 X 2(warm-up) 205, 255, 265(f),255,255(f),245,245
Char
135 X 2(warm-Up) 135,185,205,215,220(pr),225(pr),220, 220

Get some!

bw 170

310-330-340-350-360-370(PR)-330

Dead Lift:
210
220
230
240
250
260
270 lbs. (PR)

Then:
Run 1/4 Mile
10 L pull ups
20 Pull Up